Morgans aerobic and strength maintenance

General What do I get the players to do?

strength This is a gym-based session, where players have to complete the exercises listed below. They
maintenance complete 3x8 reps as outlined in the table, with varying loads based on their needs. Allow one to two
minutes recovery between sets. We will alternate lower body with an upper body exercises.

Strength Activity Sets / Reps

training
Leg Strength
programme

Exercise plan Single leg squats 3x8 reps

We do not
perform strength
maintenance for
the first two weeks, Wide squat 3x8 reps
then schedule as
follows:
Squats 3x8 reps
(2secs up/2secs down)
Week 3:
Complete one per
week on the same
day as Aerobic Hamstring curls/bridging 3x8 reps
Maintenance
(A or B)

Week 4: Calf raises 3x8 reps

Complete two
per week with (Muscle Hypertrophy x 8 reps)
48hours recovery
on same day Upper Body
as Aerobic
Maintenance
Bench press x 8 3x8 reps
(A or B)

Week 5:
Complete two per Lat pulls x 8 3x8 reps
week with 24hours
recovery on same
day as Aerobic
Maintenance Bench pulls/Seated rows x 8 3x8 reps
(A or B)

Week 6:
Complete three per Wide arm chin ups 3x8 reps
week with 24hours
recovery on same
day as Aerobic
Maintenance Dips 3x10 reps
(A or B)

Final preparations
We test and assess players both when they leave for the off-season and when they return. The tests conducted are: body-fat
and body-mass, strength/power and heart rate response to a standard test. Players are provided with individual targets for
their pre-season return.

13 THE ULTIMATE OFF-SEASON FITNESS PLANS www.elitesoccercoaching.net